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 In Workouts of the Day (WODS)

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Firebird CrossFit – All Levels

WOD

Metcon (Time)

Rx+

9-12-15

Front Squats (155/105lbs)

400-m Run

Followed by:

18-24-30

Box Jumps (30/24 in.)

200-m Run

Rx

9-12-15

Front Squats (135/95lbs)

400-m Run

Followed by:

18-24-30

Box Jumps (24/20 in.)

200-m Run

Fitness

9-12-15

Front Squats

200-m Run

Followed by:

18-24-30

Step-ups

200-m Run

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